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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 16, 2019, 09:04:06 PM »
Week 4 - Deload

June 15, 2019 (Saturday)

1) Bench (paused)
Warm Up:  Barx20, 135x10, 185x5
Work:  200 x 6 x 3

<iframe width="560" height="315" src="https://www.youtube.com/embed/Qk5FirsvPw0" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

2) Incline
175 x 6 x 3

3) T Bar Row (paused)
155 x 6 x 3

4) Flat Flies
30 x 12 x 3

5) Tricep Rope Pushdown
95 x 12 x 3

June 16, 2019 (Sunday)

1) Press
Warm Up:  Bar x 20, 95x10
Work:  145 x 6 x 3

<iframe width="560" height="315" src="https://www.youtube.com/embed/UV0hSO24JaM" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

2) Front Raise/Lat Raise/Bent Raise (superset)
15 x 12 x 3

3) Pull Ups
22 total multiple sets of 4-5

4) Seal Rows (DB)
65 x 8 x 3

5) Standing DB Curl
35 x 8 x 3

June 19, 2019 (Weds)

Coming soon . . .
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Fitness / Re: Journal - Jerry's Adventure
« Last post by vripley on June 14, 2019, 07:29:45 AM »
Road to 400 - Week 3
(weight x reps x sets or weight x reps for set 1, reps for set 2, . . .)

June 8 (Saturday)

1) Bench (paused)
Warm Up:  Bar x 20, 135x10, 185x5, 225x5, 245x3
Work: 265x8x3

2) Incline Bench
230x8x3

3) T-Bar Row
205x8x3

4) Fly - Flat Bench
40x12x3

5) Rope Pushdown
125x12x3




June 9 (Sunday)

1) Press
Warm-Up:  Barx20, 95x10, 135x5, 155x5
Work:  190x5x2, 190x9

2) Pull Ups
22 total, in sets of 3 and 4

3) Front raise/lat raise/bent raise superset
20x12x3

4) Seal Row
90x8x3 (tried to squeeze and hold at top)

5)  Standing bicep curl (DB)
50x8x3



June 12 Weds

1) Bench (speed)
Warm Up:  Bar x 20, 135x10, 185x8, 225x5
Work:  255x3x3

2) Incline Fly
55x12x3

3) Dips
BW+20 x 8 x 4




4) Floor Tri Extensions
40x12x3

5) Band Assisted Chin Ups
3 sets of 12
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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 09, 2019, 09:41:28 PM »
Road to 400 - Week 3
(weight x reps x sets or weight x reps for set 1, reps for set 2, . . .)

June 8 (Saturday)

1) Bench (paused)
Warm Up:  Bar x 20, 135x10, 185x5, 225x5, 245x3
Work: 265x8x3

2) Incline Bench
230x8x3

3) T-Bar Row
205x8x3

4) Fly - Flat Bench
40x12x3

5) Rope Pushdown
125x12x3




June 9 (Sunday)

1) Press
Warm-Up:  Barx20, 95x10, 135x5, 155x5
Work:  190x5x2, 190x9

2) Pull Ups
22 total, in sets of 3 and 4

3) Front raise/lat raise/bent raise superset
20x12x3

4) Seal Row
90x8x3 (tried to squeeze and hold at top)

5)  Standing bicep curl (DB)
50x8x3



June 12 Weds

1) Bench (speed)
Warm Up:  Bar x 20, 135x10, 185x8, 225x5
Work:  255x3x3

2) Incline Fly
55x12x3

3) Dips
BW+20 x 8 x 4




4) Floor Tri Extensions
40x12x3

5) Band Assisted Chin Ups
3 sets of 12
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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 07, 2019, 02:15:04 PM »
All that said, the weights at the different rep ranges are likely based on %of 1RM, with adjustment based on how things look.  So once you 1RM goes up everything resets for the subsequent cycle.  Same deal with almost all of the programs that actually work. They mostly differ in how progressive overload is worked into the program.
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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 07, 2019, 01:35:16 PM »
Well, good question. Based on what I know about Jamesí programs, itís more of a linear progression.  Volume (I.e., repsxsets) will decrease and intensity (I.e., weight on the bar) will increase as the cycle progresses to peak for a max effort attempt (hopefully a meet).  So, sets of 8 will likely become sets of 6, then triples, doubles, singles, etc. As benches get heavier, assistance work will drop off.  Then cycle will start over again. Assistance work mainly focused on building size and strength in upper back and arms. 

Multiple cycles over the year will be required to hit 400+.

Right now just getting used to having someone else do my programming and looking at my lifts every week.  There are a few local meets that I can enter in fall/winter.
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Fitness / Journal - Vaughn's Notes
« Last post by vripley on June 07, 2019, 11:24:28 AM »
Jerry has inspired me to start-up the old online journal again...

I have been dealing with about fourteen months of injuries and bleeds (I'm copping out), and have not really worked out steady for almost a year-and-a-half. That all changed on January 1, 2019. I am not a fan of New Year's Resolutions, because I truly believe every day should be a day for resolutions! That said, timing worked perfectly and I was feeling fantastic and injury free... So, I started back up.

January 2019
For the first month, I went with light weights (or body weight for a few moves) and did full body workouts three times per week. Dealt with some soreness and stiffness that should be expected for not working out.

February-March 2019
I have always enjoyed HIT (High Intensity Training) created by Arthur Jones and perfected by Dr. Darden. Since I hadn't worked out in so long, I needed to do the prior month of build-up, and even then I was starting HIT at very low weight numbers, because it can be extremely taxing. My left knee started acting up (from previous bleeds) so I had to lighten my squat to only the weight of the bar for a bit. I didn't want to skip squats, because as my buddy Jerry is fond of saying, "You gotta grease the skids." Anyway, a few weeks of bar only squats and my knee was feeling much better, so I started adding a little bit of weight with each session.

April-June 2019
Switching gears, I moved from HIT to hypertrophy training. I am doing a 5-day push,pull,legs routine (Pull, Push, Legs, Pull, Push on Mon-Fri). I only do one leg day because I incorporate deadlift into my first pull day and I also run and bike... Plus, I find that squatting once per week is a good range for me to be in without running into knee or lower back issues (get to know your body).

Beach!!!
The last half of June and the first week of July I will be doing three weeks of deload, as I travel to a few beaches and allow my body to recoup from all of the aggressive workouts I've managed to sneak in... When I return from vacation, I plan to start Wendler's 5/3/1 and crush it!

July and Beyond 2019
More to come soon as I wrap up my hypertrophy phase and move into strength training.....


*me about to crank out 13+ reps of 70# dumbbell bench press.
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Fitness / Re: Journal - Jerry's Adventure
« Last post by vripley on June 07, 2019, 11:07:05 AM »
Cool! 60 pounds is a lot considering your level. This will be fun to watch as you grow and get stronger. How are you increasing your lift amount? I.e. Are you doing like 5/3/1 where you simply add 5 pounds to your TM (training max) each block, or do you go based off your actual 1RM calculation, or some other scientific method?

I'm about to start 5/3/1 and this will inspire me big time!
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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 06, 2019, 08:50:23 PM »
Road to 400 - Week 2
(weight x reps x sets or weight x reps for set 1, reps for set 2, . . .)

5/31/19 (Friday)
Conditioning

1) 10 minute walk, slight incline

2) Density work - as many rounds as possible in 15 minutes

Goblet Squat:  45lbsx5
KB Swing:  60lbsx5
Pull Up: BWx3
10 Rounds for a total of 50 GS, 50 KBS; 30 pull ups

6/1/19 (Saturday)

1) Bench (paused)
Warm Up:  Barx20, 135x10, 185x5, 225x5
Work:  250 x 8 x 3

2) Incline Bench
215 x 8 x 3

3) T-Bar Row
200 x 8 x 3

4) Flat Fly
35 x 10 x 3

5) Rope Push Down
105 x 12 x 3

6/2/19 (Sunday)

1) Press (standing)
Warm Up:  Barx20, 95x10, 135x5, 155x5
Work:  175 x 5, 5, 11

2) Front Raise/Lat Raise/Bent Raise (DB)
20 x 10 x 3

3) Seal Rows (DB)
90 x 8 x 3

4) Standing DB Curl
45 x 8 x 3

6/6/19 (Thursday)

1) Bench (speed)
Warm Up:  Barx20, 135x10, 185x5, 225x3
Work;  240 x 3 x 3

2) Incline Fly
45 x 10 x 3

3) Dips
BW+10 x 8 x 5

4) Lying Tri Ext (DB)
40 x 12, 10, 10

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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 06, 2019, 08:29:30 PM »
Road to 400 Training - Week 1
(weight x reps x sets)

5/24/19 - Friday

1) Bench (paused)
Warm-Up:  Bar x 20, 135x10, 185x8, 225x5
Work:  240x8x2; 240x10

2) Incline BB bench
205x8x2; 204x14

3) T-Bar Row
185x8x2; 185x19

4) Flat Flies
35x10,8,6

5) Rope Pushdown
90x10; 90x8, 90x25

5/25/19 (Saturday)
Conditioning

1) 10 minute walk, slight incline

2) 15 minutes of density work - as many rounds of the following as possible in 15 minutes

Goblet Squat:  45lbsx5
Kettlebell Swing:  60lbsx5
Pull Up:  BWx3
*9 rounds for total of 45 GS, 45 KBS, 27 pull ups

5/26/19 (Sunday)

1) Bench (speed)
Warm Up:  Barx20, 135x5, 185x5
Work:  225x3x3

2) Incline Fly
35x10, 8, 6

3) Dips
BW x8x5 (full pause at top)

4) Standing DB Curl
35x8x3

5/29/19 (Weds.)

1) Press (standing)
Warm Up:  Barx20, 95x10, 135x5
Work:  155 x 5, 5, 15

2) DB Front Raise/Lat Raise/Bent Raise - Superset
20x8x3

3) DB Seal Row (incline)
80 x 8, 8, 15

4) Lying Tri Extension (DB)
35x12x3

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Fitness / Re: Journal - Jerry's Adventure
« Last post by Jerry on June 06, 2019, 06:01:13 PM »
A few baseline stats/info:

Weight: 243.5 (I donít plan on getting any heavier at this age).
Height:  5í9Ē
Body fat:  16-17% (skin Caliper).
Current Bench PR (with competition pause): 340
Where do you train? Mostly in my basement, but also belong to a small commercial gym.
Do you have a coach?  Yes, for the first time ever.  James Strickland (who is currently chasing a 700lb raw bench).
Why this goal?  Because I can.  And it'd be great to accomplish a physical PR at this ripe old age. And because my 10-year-old daughter wants to see me do it.
Why just bench, why not full power?  Iíve done a few powerlifting meets and really enjoyed it. But given my limited time in the gym, I canít train all three lifts (squat, deadlift, and bench) for competition. Plus, I really like benching (and Iím too old to consume the little free time I have doing things I donít love).
Do you still train your lower body?  Yes. 
Do you do any conditioning? Yes, but Iím a lifter not an endurance guy. I do enough to not die walking up a few flights of stairs. 
Whatís the plan? Train hard and probably do a few meets to get progressively higher benches on the books in the run up to breaking 400.



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